There are a myriad of health benefits associated with consuming the right amount of fibre, all of which you can obtain with these 5 best high fibre foods.
Fibre helps the food you eat go undigested and is instead consumed by benign gut bacteria in your colon, this can lead to weight loss and lower blood sugar levels.
Most people aren't ingesting half the amount of fibre required, which is why it's so important to integrate high-fibre foods into your daily diet.
These foods don't have to be a chore to eat, there are many delicious and healthy high-fibre options out there. We've provided 5 of the best of these foods down below.
5. Fruits
We cannot doubt under any circumstances that fruits are foods with many nutrients, vitamins, proteins and fibre.
Although fibre has very good and beneficial properties, we must keep in mind that fibre is not a nutrient, so it is important to accompany these foods with nutrients.
Even though fruit is a very delicious food, we should preferably eat the skin that covers the fruit, since it is where the amount of fibre is mostly concentrated. There are also some fruits that have a high content of vitamins, especially those with type A and C, such as citrus fruits.
Because there are so many different fruits, not all of them have the same amount of fibre. These are the fruits that have the most fibre:
•100 grams of avocado contains 7 grams of fibre.
•100 grams of eggplant contains 3 grams of fibre.
•100 grams of strawberry contains 2 grams of fibre.
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4. Vegetables
A small amount of vegetables is actually very beneficial. This is because vegetables are packed with the most essential nutrients.
By eating a small mouthful of vegetables, we are eating essential nutrients and a good amount of fibre.
It should be noted that vegetables do not have a lot of fibre like other foods, so it is recommended to eat more of them.
Broccoli is a highly recommended vegetable, although it is usually eaten in small quantities, it has very important nutrients such as vitamin C, vitamin K, folic acid, potassium, iron, manganese and of course, it is high in fibre.
Some of the benefits that these foods can provide are:
•It improves the intestinal transit, so it is ideal to fight constipation.
•They help prevent cancer thanks to the antioxidants contained in some vegetables.
•Carrot also contains fibre, and is also ideal for improving vision.
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3. Cereals
Cereals have a good amount of fiber, even though the amount of fiber is not very high, by custom all people eat these foods in large quantities, so it is able to provide a lot of fiber.
In addition, cereals are the most recommended foods to improve and control the intestinal transit.
Besides, it is food that we can get in its integral form.
Oats are one of the most recommended cereals, although it is not the one with the highest amount of fibre. This food is ideal to eat in the morning and has benefits such as: it reduces cholesterol and protects the blood vessels.
The cereal with the greatest amount of fibre is white rice, which can provide 1.4 grams of fibre in just 100 grams of this food.
Some of the benefits of cereals are:
- They provide complex carbohydrates.
- Excellent source of vitamin B.
- Helps the nervous system and mental activity.
- It has many other nutrients and antioxidants.
- Controls and reduces cholesterol levels and is ideal for combating cardiovascular problems.
2. Legumes
Like fruits, legumes are one of the richest foods in fibre.
We know very well that legumes are high in fibre, dried beans, beans and more beans are one of the foods with the most fibre. Chickpeas also have fibre, but in very small quantities.
We must emphasise that legumes are very healthy foods that you should include in your diet. This is because they are high-calorie foods, so they provide your body with the amount of energy needed to function properly.
On the other hand, dry beans are the ones that contain more fiber so if you suffer from constipation a good plate of beans will surely help your body.
Some of the benefits of legumes are:
- It fights constipation.
- They reduce cholesterol in the blood.
- It helps prevent different types of cancer (thanks to the amount of fibre).
- It is also good for obesity or overweight.
1. Nuts
To begin with, nuts help combat constipation thanks to their fibre content, but they also delay the absorption of sugar. They are one of the best high fibre foods in Australia.
Some of the nuts that we can find fibre in are: dates, dried apricots, figs, almonds, dried plums, nuts and peanuts.
You can include nuts in your diet, especially at breakfast.
Another very important virtue that should be added, is the high caloric density that these foods have.
Another crucial fact is that the fibre in nuts and dried fruit helps us to be satiated for a much longer time. This is linked to the nutrients that this food has. It also has very healthy fats, capable of improving cardiovascular health.
Some of the benefits of nuts and dried fruit are:
•It's an ideal food for losing weight.
•It keeps us satiated.
•Ideal for constipation.
•Prevents cardiovascular diseases.
You can learn about more high-fibre foods here.
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